ʻO kaʻai āpau ka meaʻai e hoʻolaha ana i ka nalo maʻalahi a me ka maʻalahi, e like me nā meaʻai meaʻai pīpī, nā meaʻai alcaline , nā pāʻina Paleolithic , nā pāʻani liʻiliʻiʻole, hoʻomaʻemaʻe a hoʻokēʻai, a pēlā aku. He ho'āʻo lākou, a he hoʻolaha nā hoʻolaha no nā meaʻaina. ʻoe i loko o nā kuleana nui o ka pohō kaumaha.
E noʻonoʻo wale -ʻaʻole pono e hopohopo e pili ana i ka heluʻana i nā calories a iʻole hana, e hahai wale i nā lula a me nā paona hou e hāʻule ana.
ʻAʻole lākou e hana, no laila,ʻaʻole e hāʻule no ka pailaʻai.
ʻAʻohe hewa nāʻaiʻaina no ka meaʻaʻole lākou e hoʻoponopono i nā pilikia i lilo aiʻoe i ke kaumaha ma kahi mua. I ka wā e ulu aiʻoe me kaʻai, hiki iāʻoe ke loaʻa i ke kaumaha i kou kūkulu houʻana i nā meaʻai kahiko. ʻAʻohe hewa nāʻaiʻaina no ka mea e koi mau lākou i ka hōʻokiʻana i nā meaʻaiʻole i kūpono noʻoe, a laila e hiki ai ke loaʻa ka nele i ke kīnā.
Peheaʻoe eʻike ai e nānā anaʻoe i kahi meaʻai? Nā hōʻailona likeʻole:
- Nā koi no ka pohō kaumaha a maʻalahi.
- ʻO ka hoʻopauʻiaʻana o kekahi mau meaʻai aiʻole "nā meaʻino."
- Makemakeʻoe e kūʻai i nā mea hoʻopihapiha meaʻai e hoʻolaha nuiʻia e like me nā mea momona momona, nā mea makehewa kaumaha, a me nā mea hoʻokūkū hana.
- 'Ōlelo iāʻoe e pono pono ke hui ponoʻia nā meaʻai no ka'ōhumu kūpono pono e ulu.
- ʻAʻole pono ka hana.
- Hōʻike i nā meaʻai kūikawā, e like me ka huaʻopa, ka paʻakikena maple, a me ka lemonade a me ka'ōpena kūikawā paha.
Hoʻokumu kekahi poʻe i ke kumuhana i kapaʻia "yo-yo" a iʻole ke kaupaona kaumaha, a laila e lilo ana ke kaumaha, e loaʻa ai ka kaumaha, a laila e lilo hou.
Ke hana hou nei lākou i kēiaʻano no nā makahiki he nui. Manaʻo kekahi poʻe kumu no ka maikaʻiʻole o ka holo kaʻamaha. ʻAʻohe mea hōʻike e kākoʻo i kēia manaʻo, akā akā maopopo,ʻaʻole ia e like me ka hoʻokomoʻana i kaʻaiʻai palekana maikaʻi e hiki iāʻoe ke hahai no ke ola.
Hoʻohemo? Hoʻohui? No ke aha mai?
ʻO kekahi meaʻai e koi iāʻoe e hōʻoki i kekahi mau meaʻai.
ʻO kekahi o kēia mau mea kākau'ōleloʻaiʻai,ʻaʻole i ulu nui nā kānaka e like me keʻano o kaʻai eʻai i ka palaoa, aʻo kekahi e'ōlelo ana,ʻaʻole i kūlike nāʻano kūpono i kekahiʻano koko. ʻO kēia nā kuhi hiʻona, akāʻaʻole lawa kaʻike pono e kākoʻo ana i kēlā mau koi. Pono nā kūlana olakino e hoʻomaʻemaʻeʻia i nā hui kaiaulu ma muli o nā maʻi pākiki a me nā maʻi o ka maʻi e like me ka maʻi celiac, akāʻo ka hapanui o mākou e koho i nā meaʻai mai kēlā me kēia meaʻai i kēlā lā i kēia lā.
ʻO kekahi mau meaʻaiʻai maʻamau e koi ana iāʻoe e hui pū i nāʻano meaʻai likeʻole. ʻO ke koiʻana maʻaneʻi,ʻaʻole hiki i kou kino keʻeli i nā kāmeka i ka manawa hoʻokahi eʻimi ai i nā mea hoʻomalu a me nā momona. Akā, he kuhi kēlā. ʻO kāu pūnaewele hoʻopihapiha hoʻohana i nā enzymes pono no ka'ōhūʻana i nā meaʻokoʻa, aʻaʻole lākou e hoʻoneʻe i kekahi i kekahi -ʻoiai, ua hana maikaʻi loa lākou a pau.
Pehea e pili ana i nā momona?
Mai hina no nā kuleana o ka pale kaumaha-kaumaha "nā momona". E wehe i kou mau maka mai ka wahine hoʻopalapiha (e emi ana i 30 mau paona i loko o nā pule hebedoma!) A nānā i lalo i lalo o ka hoʻolaha. Eʻikeʻoe i ka hoʻopiʻiʻoleʻana ma nā palapala liʻiliʻi, "nā kaumaha kaumaha-ʻole e like me keʻano, he like paha kāu mau hopena." ʻO keʻano o ka nui o nā kānakaʻaʻole i nalowale ka kaumaha.
He aha ke ala maikaʻi loa e 'ʻai ai?'
E hoʻomaka i ka laweʻana i ka hua'ōlelo "ʻai" mai kou lolo.
Makemakeʻoe e hana i kahi loli ola e hiki ai iāʻoe ke mālama i ke kaumaha olakino ma kaʻaiʻana i nā meaʻai o ka meaʻai i nā meaʻai o nā meaʻai a pau e pono ai no kou kino. ʻAʻole ponoʻoe e hōʻoki loa i kekahi mea -ʻoiai he maikaʻiʻole kekahi manawa.
E hoʻomaha i lalo a hāʻawi iāʻoe iho i ka manawa kūpono e hoʻololi maoli i ke ala āu eʻai ai. ʻAʻole loaʻa iāʻoe he 30 paona ma loko o hoʻokahi mahina no laila,ʻaʻoleʻoe e manaʻo e haʻalele koke ia mea. E hoʻolālā i ka nui o nā calories āu e pono ai i kēlā lā i kēia lā e hiki a mālama i ka kaumaha olakino. E hoʻomanaʻo i nā mea a pau eʻai a inu aiʻoe me ka diaʻai no kekahi mau mahina a hiki i kaʻaiʻana i nā mea ola maikaʻi e lilo i mea e ola ai.
E hoʻokuʻu i kahi lumi no nā liʻiliʻi liʻiliʻi. Nui ka hapanui o mākou e loaʻa i nā mea e hana maikaʻiʻole ai iā mākou, akā, eʻono i ka momona a lōʻihi ka lōʻihi o kou hakakāʻana a hiki i ka wā e kanu pono aiʻoe i kou mau maka i loko o keʻeke o kaʻalani pīkī.
ʻO kaʻai e pono eʻoluʻolu a me ka meaʻai, no laila e hele a hoʻomau iki (ma mua o ka huliʻana i nā moena). ʻO ka United States Deptartment of old Agriculture Pyramid a me ka koho hou aku iā MyPlate .gov e hāʻawi iāʻoe e loaʻa 100 calories ponoʻole i kēlā lā i kēia lā i hiki ai iāʻoe ke pāʻani i ke kīʻaha o ka soda, i ka lima o nā'ōkoki, ka hapalua candy bar, aiʻole i kahi kuki liʻiliʻi. ʻAʻole ke kī e waiho i ke kīʻaha o ka hooda i loko o ka inu hoʻonanea 64-'aune i kēlā lā i kēia lā, e waiho i ka lima lima o nā mīkini lilo iʻeke nui o nā pēpē.
Nā Haumana Ola Ola
- E mālama i kaʻaiʻana i nā hua a me nā huaʻai,ʻo ia ke kī nui i ke olakino maikaʻi.
- E koho i nā'ōleʻa maikaʻi ma mua o kaʻaiʻana o ka palaoa keʻokeʻo a me ka palaoa.
- E hauʻoli i nā meaʻai, nā mea kanu, a me nā iʻa, akā e nānā i nā nui o kāu.
- E kiʻi i ka nui o ka calcium me nā mea lawaiʻa momona liʻiliʻi, nā mea hoʻopihapiʻi a me nā meaʻai i hanaʻia i ka calcium.
- 'Ohua me ka canola hauʻoli-ola a me nāʻailaʻaila.
- Mai pīpī i ka pōpōpō ,ʻo ka poʻe eʻai ana i ka pōpōmale ,ʻaʻole lākou e noho i ke kaumaha.
- E hoʻomaka i kāuʻaina me ka mīpī aʻai paha i kahi salakeke e like me kāuʻahaʻaina.
- E hoʻomau i kahi pahu hana no kekahi mau mahina ma ka kohoʻana i nā meaʻai i meaʻai e lilo i mea maʻamau.
- Mai hoʻopoina e pili ana i ka hoʻolālā - ka hana maʻamau i nā calories a kūkulu i kaʻiʻo.
Nā kumuhana:
ʻO Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. "Ke kūlike o Atkins, Zone, Ornish, a me nā meaʻai LEARN no ka loli o ke kaumaha a me nā mea pilikino pili i ka nui o nā wāhine premenopausal:ʻo ke A TO Z Weight Loss Study: kahi ho'āʻo i hoʻololiʻia." ʻO JAMA. 2007 Mala 7; 297 (9): 969-77. Loaʻa iā Malaki 9, 2016. http://jama.jamanetwork.com/article.aspx?articleid=205916.
Ke Kula Nui o Wisconsin-Madison University Health Services. "ʻAlaʻAla." Loaʻa iā Malaki 9, 2016. http://www.uhs.wisc.edu/health-topics/healthy-lifestyle/fad-diets.shtml.